According to a fact sheet provided by the Ministry of Health of New Zealand, individuals with diabetes can maintain a healthy eating scheme without having to drastically change their meals.
Here are some information provided by the ministry, especially targeted for diabetics and those watching their blood sugar.
Healthy eating
Eating the right foods helps to keep your blood sugar under control.
You don't need to make special meals - the food that is good for you is good for all the family.
It's good to eat three regular meals every day. Watch out for sugar and fat. Too much of these is bad for you.
Your dietitian, doctor or nurse can help you with your eating plan. They will tell you HOW MUCH of each food you can eat, and HOW OFTEN.
They will also give advice about alcohol.
Eat as much as you like of:
- green vegetables, watercress, broccoli, green beans, cabbage, peas, leeks, spinach, lettuce
- salad vegetables, e.g., tomatoes, celery, cucumber, spring onions, mushrooms
- some root vegetables, e.g., carrots, radishes, beetroot
- pumpkin, zucchinis, peppers, asparagus
Eat some of these foods at each meal, e.g.:
- bread, yam, breadfruit, pasta, low sugar cereal, rice, noodles, porridge, muffin, scone, potato, corn, tapioca,
- fruit, e.g., raw fruit, or fruit that is stewed or canned without sugar.
Eat a small serving of protein food once or twice a day, e.g.:
-meat with fat cut off, chicken without skin, fish, egg, split peas, lentils, baked beans, bean salad.
Eat low-fat dairy food once or twice a day, e.g.:
- lower-fat milk such as trim milk or milk with added calcium, or soya milk
- yoghurt (unsweetened)
- cottage cheese, other low-fat cheese.
Be very careful with sugar and fat
-use only small amounts of margarine, avocado, peanut butter, cooking oil, nuts (dry roasted).
Avoid food and drinks with too much sugar, e.g.:
- all types of sugar, jam, honey, lollies, chocolate, muesli bars, sweetened fruit, ice cream, cakes, puddings, biscuits
- sweet drinks, soft drinks and juice.
Avoid fatty foods, e.g.:
- food fried in oil or fat, e.g., fried eggs, fried bacon, fish and chips, takeaways cooked in oil
- other fatty food, e.g., butter, meat with fat on, fatty bacon, sausages, pastries, coconut cream, croissants, mayonnaise, dripping, lard
Try steaming, boiling or microwaving food.
If stewing meat, leave it to cool and skim the fat off before serving.
From healthed.govt.nz
